Indian Hill Middle SchoolPhysical Education Unit #4: Fitness Center
Indian Hill Middle School
Physical Education Unit #4: Fitness
Center
|
In August, 2003 the Indian Hill School District embraced the components of the National School Fitness Foundation. The National School Fitness Foundation's Mission Statement is: "to help America's educators guide young people to life themselves to a higher and more rewarding level of fitness by learning and applying a unique system of assessments and exercises administered in the Fitness Center." This process will enable the learners to take the principles learned with them throughout their lives.
Benefits to the Participants:
L = LOOK BETTER - a general improvement in overall appearance
OPTIMIZED weight over time
IMPROVED complexion and general health "glow"
ATTRACTIVE body proportion
I = INDICATORS IMPROVED--a measurable positive change in the specific indicators of physical wellness:
INCREASED STRENGTH - improved level of muscular strength
INCREASED ENDURANCE -being able to sustain activities over longer periods of time
IMPROVED CARDIO-RESPIRATORY ABILITY - faster recovery time (returning to normal heart beat rate) after completing activities that require higher consumption of oxygen and energy
MORE FLEXIBILITY--enhanced range of motion and use of limbs
IMPROVED BODY COMPOSITION---a decline in the percentage of fat mass as compared to learn muscle mass in the overall body make-up
F = FEEL BETTER - a decided improvement in feelings of general well-being and vitality that come from a systematic application of proven fitness principles:
IMPROVED SENSE OF WELL-BEING---feelings of enhanced health, conditioning, and mental acuity
MORE ENERGETIC- an improvement in the flow of energy to complete desired tasks and functions
BETTER HEALTH - an increase in the overall health tone and level of vitality (higher resistance to disease)
LOWERING OF STRESS - a reduction in the feelings of stress that are such a pervasive part of our modern society
ENHANCED SELF-CONFIDENCE - augmented feelings of self-esteem and pride in personal achievement.
T = TEAM SPIRIT---the ability to fit in better with the crowd in keeping with the collegial pursuit of mutual, worthwhile goals
AUGMENTED SOCIAL PARTICIPATION --increased opportunities to enjoy team and group activities in a context where competition is de-emphasized and self-consciousness and embarrassment are diminished in favor of individual progress toward customized goals in a participative group setting
AUGMENTED SOCIAL ACCEPTANCE --being recognized by the group as one who follows admirable patterns of self-improvement.
| F 1. The student will demonstrate a working knowledge of the anatomy and physiology of the human body. |
| F 2. The student will demonstrate an understanding of the elements of physical fitness. |
| F 3. The student will demonstrate an understanding of the procedures used in a well-rounded conditioning program. |
| F 4. The student will demonstrate understanding of the long-term effects of exercise on the body. |
| F 5. The student will demonstrate a knowledge of nutrition and its relationship to fitness. |
| F 6. The student will be able to evaluate his/her level of fitness. |
| F 7. The student will demonstrate an understanding of relaxation and its effect on the body. |
THE FOUR COMPONENTS OF FITNESS:
CARDIO-RESPIRATORY ABILITY - is the effectiveness with which the heart and lungs move oxygenated blood to the muscles.
| MUSCULAR STRENGTH - measures the amount of force a muscle can exert in one contraction. |
| MUSCULAR ENDURANCE - measures contract and relax repeatedly during exercise over long time. It is the ability to lift light weights for more repetitions. |
FLEXIBILITY - is developed by taking each major muscle group and joint through its full range of motion.
BODY COMPENSATION - measures the percentages of lean muscle and fat content in the body
Essential Principles to Utilize in the Development and Maintenance of Physical Fitness
*Cardio respiratory Endurance - measures how long your heart and lungs can continue to work efficiently providing oxygen to your muscles.
Flexibility - the ability of body joints to move through their full range of motion. It allows you to bend, twist and reach easily without straining muscles or joints.
*Static stretching -slowly moving the muscle to a point of strain and holding this point for 15 to 30 seconds. This type of stretching is recommended because there is less chance of injury.
*Dynamic stretching - continuous, slow and controlled stretching. This is not a bouncing type stretch like ballistic stretching.
* Exercise Tolerance - Factors such as fitness level, health, age, and developmental level of individual participants must be considered.
* Warm-Up --The body should be properly prepared just before a vigorous exercise session.
** Cool Down --- The body should slow down gradually from a session of vigorous exercise.
* Overload ---An exercise session must be conducted at a level vigorous enough or intense enough to cause changes.
* Progression --The intensity, frequency, and/or duration of each exercise session must be increased over a period of weeks and months to continue to show improvements.
* Specificity --The type of exercise engaged in and the particular body parts involved must be selected to meet the needs of the specific component of physical fitness to be developed.
**Regularity - Exercise sessions must be conducted at regular intervals daily, weekly, and throughout the entire year to maintain or advance value gained from any physical fitness program.
** Nutrition - The body requires appropriate quantity and quality of foods and a balance of caloric intake with exercise.
** Sleep and Rest - The body requires appropriate quantities of sleep and rest at regular intervals.
** Harmful Substances - substances such as tobacco, alcohol, and drugs will decrease the body’s capacity to perform its minimum normal functioning and do physical activity successfully.
** Recovery - The body requires an interval of time and periods of rest and sleep to recover from a vigorous exercise session. The amount of time needed for recovery is less for the physical fit person.
** Sets --total number of repetition executed each time at an exercise station
** reps - doing an exercise one time.
General Weight Training Principles
1. Position your body in a straightly aligned manner. Avoid twisting or shifting your weight during the movement.
2. Maintain a loose, comfortable grip. Never squeeze the handgrips tightly as this results in elevated blood pressure.
3. Use as much of your range of motion as possible on each machine to develop full-range strength and flexibility.
4. Breathe normally. Try not to hold your breath while training.
5. Perform each exercise for this class for 10 repetitions:
Reminders:
1. Do not operate without proper instruction
2. Keep hands and feet away from weights and other moving parts while machine is in use. Keep sure hands and feel are located only on the hand grips and footpads.
3. Failure to comply with these instructions may result in personal injury.
PRIVACY POLICY: The Indian Hill School District and the National School Fitness Foundation is committed to protecting the privacy of the users. We comply with applicable "law governing online privacy, including, but not limited to, the HEALTH INSURANCE PORTABILITY AND ACCOUNTABILITY ACT (HIPAA), FAMILY EDUCATIONAL RIGHTS AND PRIVACY ACT (FERPA), FREEDOM OF INFORMATION PROTECTION ACT (FIPPA), and the CHILDREN ONLINE PRIVACY PROTECTION ACT (COPPA).
|
|
|
 |
 |
|
|
 |
 |
 |
 |
 |
 |
|
|
 |
 |
|
|
 |
 |
 |
Steve Tranter |
09/12/08 |
tranters@ih.k12.oh.us |
